8/19/2021 - Optional Practice

Time	Drill
5 Min	Active Stretching Start with a warm up jog of a full length of the field and back Knee huggers (hamstrings): Hug each knee to the chest, moving hips forward High kicks (hamstrings, hips): Kick leg up and across the body towards raised hand on opposite side. Let leg free fall (lightly) backwards. Lateral slides (groin, hips, knees, ankles, lower back): *visualize a line of hurdles* move laterally while ducking under each hurdle. Heel scoops (hamstrings, lower back): Extend leg out in front with heel on the ground. Reach with both hands towards the heel. Come “through the leg” with arms all the way above the head. Toe touches (hamstrings, core): On one foot, reach down and across the body towards the foot on opposite side. Simultaneously reaching behind with unplanted leg.
5 min	Warmup jog twice around the field
20 Min	Kick Ball 7 innings (if time allows). "bouncies" are allowed but it must bounce at least twice before home-plate. Strikezone is 1 ft on all sides of the home-plate (and above) You can throw a runner out, but no headshots. one base on an overthrow. forced outs.
7 Min	Close Star Drill All Right, All Left, Catch Left/Throw Right, Catch Right/Throw Left
7 Min	3 Man Handle Have kids get into groups of 3, best to have lines stay together Kids should line up behind eachother First kid should kick the ball slightly to the left, scoop the ball, roll away from pressure Pass to the 2nd guy in line, first guy breaks to the side, switches hands and catches over the shoulder from the 2nd guy He then passes back and the 2nd guy gives him a ground ball to 2nd guy in line goes next Drill does heavy reps, switches hands, and ground ball away and to
7 Min	Round Up
10 Min	4 v 4 Small Box Penetration Offense tries to get the ball in the box for 2 seconds Defense tries to push them out, double, talk
15 Min	Two man game with Ryan Boyle Vertical two man game, don't be on the same plane, one guy high the other low One guy dodges down the alley and throws back Pick guy goes up and in to make a 45 degree angle When dodger comes off the pick, defense has two options stay or switch If they stay, shoulder to shoulder rub and dodger goes down the lane If they switch, slip through to the open space, wide with your stick facing the guy Pass Down Pick down Re-Pick if the first one doesn't work, re-pick again Defense For defense play the ball hard and force him to a side Communicate, the defender whose guy is picking is calling the switch Work on 2 v 2 up top with a goalie Pass across and its live
10 Min	3 v 3 Two man game - pick/roll, pick/slip, pick/mirror
10 Min	2 v 1 buildup - must set a pick and roll/slip to score
10 Min	4 v 4